Download Warm-up and Cool-down

Warm-up and Cool-down
Stretching, Warm-up And Cool-down
A regular stretching, warm-up and cool-down routine is
essential component of any athlete’s program no matter
what their age or competition level. Although young
children are generally more flexible than their older
counterparts, it is important to establish good training and
playing routines early, rather than trying to introduce them
at a later stage when injuries may have already occurred.
STRETCHING
Aims of a stretching program
• Increased muscle flexibility
• Enhanced performance
• Reduced risk of injury
• Enhanced healing of injured tissues
• Reduction in pain associated with muscle and joint stiffness.
Types of stretches
There are four main types of stretches:
1. Dynamic – when limbs are moved through a full range of
motion at steadily increasing speed
2. Ballistic – when a muscle is placed in a lengthened
position and then a bouncing or jerking movement is
used to increase the amount of stretch
3. Static – when a muscle is placed in a lengthened
position and then a gentle sustained pressure is applied
to the muscle
4. PNF – combines a series of muscle contractions and
static stretches
The most appropriate forms of stretching for junior
netballers are dynamic and static stretches. Ballistic and PNF
stretches require a higher level of co-ordination not usually
developed in the - year age group.
Dynamic stretches
Dynamic stretches have been found to be most effective
when performed prior to activity as part of a warm-up
routine, gaining short-term increases in flexibility and
reduced injury rates.
They involve movement through range during sport
– specific activity at gradually increasing speed. Movement
should be well controlled and not forced to avoid injury.
Each movement should be repeated about  times allowing
a gradual increase in range of motion and flexibility.
Dynamic stretches are best performed following
five minutes of aerobic exercise allowing for increased
blood flow to the muscles and reduced stiffness.
These stretches should incorporate age-appropriate
balance activities.
Points to remember
• Dynamic stretching improves flexibility for one to two
hours and when combined with a warm-up routine may
be effective in reducing the incidence of injury.
• Dynamic stretches should be sport-specific.
• The dynamic stretching component of a fun net
warm-up session should be performed after five minutes
of aerobic activity.
• Each movement should be repeated  times at steadily
increasing speed and range.
• - minutes should be spent on dynamic stretches during
a  - minute warm-up.
WARM-UP
Warming up prior to participating in sport prepares
the mind, heart, muscles and joints for play. It also
improves performance, increases flexibility and reduces
the risk of injury. A - minute warm-up, which includes
age-appropriate activities, is suggested prior to playing
netball at junior levels.
An effective warm-up for players participating in a Net Set
GO! session should include:1. Aerobic activity of five minutes duration
2. Dynamic stretches of - minutes
For those players warming up prior to playing a game
the following are suggested:1. Aerobic activity of five minutes duration
2. Dynamic stretches of - minutes
3. Sport specific drills of five minutes duration
EXAMPLE OF A NETBALL SPECIFIC WARM-UP
1. Aerobic component - -minutes
Junior netballers will appreciate fun warm-up activities.
These may include games such as:• Stuck in the mud – When one or more persons have to tag
other players causing them to be ‘stuck in the mud’.
A player is unstuck when touched by another unstuck player.
• Bean game – Players walk or run around whilst listening for
various commands given by the coach. These commands
are attached to certain movements that the players
must perform. A command of ‘jumping beans’ means
that players must jump around the court until the next
command is given. A command of ‘broad beans’ means a
player must walk, taking as large as strides as possible. A
command of ‘tall beans’ means a player must walk on their
tip toes with their arms up-stretched.
A command of ‘balance beans’ means the player must
balance on one leg. A command of ‘dwarf beans’ means
the player must make themselves as small as possible.
When ‘baked beans’ is called the caller tries to catch
everyone and sticks to them by joining hands. Caught
beans then help to catch other players until no one is
left unstuck.
• Up/Down/Stop/Go – Players walk or run around listening
for commands given by the coach. A command of ‘Go’
means to stand still. A command of ‘Stop’ means to
move around. A command of ‘Up’ means the player must
crouch down and a command of ‘Down’ means the player
must stretch up to the sky. This is especially helpful for
developing listening skills and reactions.
2. Dynamic stretches – 3-5 minutes
Lunge walks
Keeping the stomach tucked in and back straight, players take a step forward, dropping the back knee towards the ground.
Alternate legs.
High knees
Keeping the trunk upright, players step forwards lifting alternate knees up.
Side steps with squat
Players begin by standing as straight as possible. They take a step sideways then bring their feet together. Keeping knees
pointing straight forwards they bend the knees then straighten.
Leg swings forwards and backwards
Players hold onto a solid object and balance on one leg. Keeping the body straight, they then swing the other leg forwards
and backwards.
Leg swings sideways
Players hold onto a solid object and balance on one foot. Keeping the body as straight as possible, they then swing
the other leg from side to side.
Arm circles
Standing tall and still, players circle arms backwards then forwards.
Upper body trunk rotation
Keeping hips still players swing their arms across their body to shoulder height then back to their sides.
3. Sport specific drills if preparing for Netta game  minutes duration. (Examples of appropriate drills can
be found in the Skills and Drills section of the manual.)
Points to remember
• Warm-up prior to playing.
• Include an aerobic component, dynamic stretching
and sport-specific activity that is age-appropriate.
• Ensure stretches are done in a controlled manner to
avoid injury.
• Make it fun.
Static stretches
Static stretches are best used to gain an increase in overall
muscle length and subsequent increase in joint range.
A muscle may become shortened following injury, during
a period of accelerated growth, when experiencing an
excessive load, such as increased training and playing
frequency, or due to poor biomechanics. Increased training
or playing frequency are unlikely to be common issues
in the junior netballer. However, poor biomechanics can
lead to reduced muscle flexibility at an early age, thus
predisposing the player to injury.
Static stretching involves the taking of the muscle to
its lengthened position, where a mild discomfort should
be felt, and then maintaining this position for a specified
period. This time may vary depending on whether short or
long-term gains are wanted in the muscle length. If a static
stretch of  seconds to one minute’s duration is applied
and repeated four times every day, an improvement in
muscle length should be seen plateauing at about week
seven. If gains lasting only one to two hours are wanted
stretches of  seconds may be used.
Static stretching has been found to be more effective
when the muscles are warmed prior to stretching. Hence a
static stretching program is ideally performed as part of a
cool-down following a game or training session.
Points to remember
• Static stretching increases muscle length and is
most effective following aerobic exercise; for example,
after playing/training.
• Each stretch should be applied slowly to the point of
slight discomfort but not pain.
• Stretches should be held for  –  seconds and
repeated four times on each muscle group.
• Target muscle groups that have a high demand placed
on them.
SUGGESTED NETBALL
SPECIFIC STATIC STRETCHES
Long calf muscle
(Gastrocnemius)
Keep back heel on the ground and knee straight.
Bend the front knee until a gentle stretch is felt up
the back of the calf.
Short calf muscle
(soleus)
Keep back heel on the ground. Bend back knee until
a gentle stretch is felt at the base of the calf.
Back of thigh
(Hamstring)
Sit with leg outstretched to front. Gently lean forwards from
the hips until a stretch is felt up the back of the leg.
Front of thigh
(Quadriceps)
Pull heel towards the bottom until a gentle stretch is felt
along the front of the thigh.
Hip flexor
Kneel on the ground. Keeping back straight and bottom
tucked in, lean forward from the hip until a gentle stretch
is felt at the front of the hip.
COOL-DOWN
A - minute cool-down following a game/training
is recommended to reduce injury risk, increase long-term
flexibility and improve recovery from activity.
An effective cool-down for junior netballers should
include:1. Low intensity aerobic activity of three minutes
e.g. slow jog around court.
2. Static stretching program of four minutes’ duration.
(Refer to previously suggested routine)
3. Implementation of other recovery strategies.
Whilst players are stretching it is the perfect time to
encourage further recovery strategies.
• Rehydration often needs to be encouraged especially in
young players who are more susceptible to dehydration.
This may involve the intake of water or sports drinks.
Thirst is a poor indicator of dehydration and the amount
of fluid required varies from individual to individual.
• Any injuries should be taken care of at this time with
RICE (rest, ice, compression, elevation) principles
applied. Care should be taken with the application of
ice on young players. A period of  minutes is suggested
with additional padding between the skin and ice to
avoid an ice burn.
Groin
Sit on the ground. Keep the back straight and gently
push the knees towards the ground until a stretch is felt
in the groin area.
It is suggested that coaches choose two of the static
stretches to target each Net Set GO! session. Following
a Netta game or longer session it may be appropriate
to stretch all muscle groups.
It is essential for all netballers to establish good stretching,
warm-up and cool-down practices, no matter what their
age, in order to reduce the likelihood of injury, enhance
play and allow optimal recovery. Emphasis should be placed
on the development of a consistent routine, both at training
and when playing, to ensure the integration of these
important components throughout playing years.
It must be remembered that the information presented
is based on the best current available practice. For future
updates refer to the Netball Australia website or consult
an appropriate health professional.